Sports and you 8 tips to increase the effectiveness of training

Quantity does not mean quality. We've written eight tips for you that will help you exercise less often, but more effectively. 

1. UNDERSTAND WHAT YOU WANT.

There can be a whole world of difference between how you want to look and what you do to get there. Ask yourself: "Do I really want to exercise? What do I want to accomplish?" The answers to these questions will help you find a real reason to go to the gym. And that's not far off from buying a membership. 

2. SET GOALS AND OBJECTIVES.

Without planning, there's no result. Going to the gym can be a waste of time: you wander from one machine to another, you do different approaches, and nothing changes. What do you want to change? What do you want to look like? Based on the goals, think through the objectives.

3. JUST KEEP GOING.

Life makes adjustments. But that doesn't mean you have to bang your head against the wall after the first time you miss a workout. Prioritize and find a good time to exercise. It can be anything, as long as it's right for you. And work out. 

4. ASK FOR ADVICE.

You don't have to put the heaviest weights on the machines or run for three hours. You also don't have to berate yourself and compare yourself to other people. You're not the fattest person in the gym. You're not the skinniest person. You are who you are. Ask your trainer to tell you about the best combination of loads for you. Ideally, pay for a month or two of personal training so you know the do's and don'ts from the start.

5. CHOOSE WORKOUTS FOR MULTIPLE MUSCLES

You can increase your effectiveness with compound exercises. And complex not in terms of strength. Choose ones that allow you to train multiple muscles at once, and watch your body change. And don't take long breaks between runs. We're silent about answering emails or texts. Put it on air mode.

6. AND MESSAGE.

After a while, the body will get used to the level of exertion and exercise, and efficiency will begin to decline. To prevent this, introduce variety: mix up the types of workouts, increase the approaches or working weights. Challenge yourself!

7. LEAVE

We advocate healthy habits and consistent workouts. But too much sport is bad for you. The interval between workouts should be at least 24 hours. The ideal intervals between workouts are 3 minutes for strength and 1 minute for muscle growth. Don't forget stretching, swimming or yoga and sleep enough. With the right balance of strength and rest, your workouts will be more effective. 

8. DON'T PUT PRESSURE ON YOURSELF.

Stress at work, low energy, or a bad mood, we all have hard days. Feeling really down? Reschedule your workout for another day. Can't stay in an asana for long? Stand as long as you can, but without heroism. Sweating a lot or breathing loudly while running? Use a strong deodorant, wear a sleeveless tank top, and use a towel in the gym more often. In short, avoid perfectionism. We wish you the best of luck!

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